If you have no time to exercise or hitting the gym seems a bit too much, you could simply pick up your shoes, wear comfortable clothes and start running — that’s the easiest way to kickstart a fitness activity. And even though running is one of the simplest ways to exercise, it is recommended to prepare your mind and body before a run, minimise the risk of injury and get the most out of the workout.
How do you start?
Running doesn’t happen overnight, and self-motivation does not necessarily work for everyone, so the best way to get motivated and get running is to do it with a group, or a couple of friends who want to start running. That way, you always have company and also have each other’s back to discuss and understand running.
The best thing to do for a first-time runner is to join a runners’ group where a coach would help them learn the technical side of the activity.
What to consume?
Taking adequate amounts of carbohydrates and proteins is highly essential. Runners should eat before the race; options could range from banana, peanut butter sandwich to poha, etc. Keeping yourself hydrated is very important — drink water and electrolytes. As soon as you finish the race, you should drink fluids and replenish what your body tissues have lost.
Identifying Injury
Running is a sport, obviously the activity may lead to an injury. First-time runners must have a sense of pain, which means they should be able to identify what leads to the pain — was it during warming up, running or post? One must consider the intensity of the pain— if it is too much and you cannot bear it, consult your running friends or coach.
How to prepare for the run?
Do not start aimlessly. Tell yourself something like, ‘By the end of so and so time period, I want to complete my first 3k, 5k’ or whatever achievable goal you can come up with so that you can push yourself more and more.
Start with a goal, practise every day and challenge your stamina. Keep a track of your progress. Once all of this is in check, you are preparing to achieve your goal, which is how you prepare for your first run.
A few ways that will help you run better
